No matter what diet you are following or what exercise program you engage in, weight loss comes down to a simple rule of consuming fewer calories than you are burning. The body is burning calories all the time, even while you sleep. The trick is to find out how many calories you need to be eating to lose weight. If you add exercise on top of that amount, you have the potential to lose weight faster.
Step 1
Measure and record your weight and height. The first step to determining your BMR, or base metabolic rate, which is the number of calories you burn every day while at rest, you need to find your weight and height. Weigh yourself in kilograms and measure your height in centimeters, writing both of them down. You will need these numbers for your calculations. Your age is also required to complete the calculation.
Step 2
Calculate your BMR and one of two formulas, depending on your sex. For men, use the formula 66.5 + (13.75 x kg) + (5.003 x cm) - (6.775 x age) = BMR. For women, use the formula 655.1 + (9.563 x kg) + (1.850 x cm) - (4.676 x age). For example, a woman who is 72.6 kg and is 165.1 cm tall at age 25 would use the calculation of 655.1 + (9.563 x 72.6) + (1.850 x 165.1) - (4.676 x 25). First complete all the equations with in the brackets to get the following mathematical sentence: 655.1 + 1349.3 + 305.43 - 116.9. Lastly complete the sentence to get the result, which in this case is 2192.93 calories. This is the required amount of calories the body of this hypothetical woman needs to maintain her weight.
Step 3
Determine the amount of calories to subtract from your BMR. MayoClinic.com explains that each pound of fat on the human body is equal to about 3,500 calories. In order to lose 1 pound off the body, 3,500 calories must be burned over and above the amount of calories consumed. It is generally recommended to reduce the caloric intake by 500 calories per day to lose 1 pound per week. In the case of our example, she could set a target to consume about 1,692.93 calories each day.
Tips and Warnings
- In addition to subtracting 500 calories from your plate daily, if an exercise goal of burning off 500 calories per day can help achieve a greater weight loss of an extra 1 pound per week.
- Do not follow a diet plan that includes any less than 500 calories below your BMR without first consulting a doctor.
Things You'll Need
- Calculator
- Scale
- Tape Measure
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